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Grilled Chicken Sandwich with Sun Dried Tomatoes


(makes 4 servings)

45-ounce (150 g) boneless skinless chicken breasts, all fat removed
1tablespoon (15 ml) balsamic vinegar
1teaspoon (5 ml) olive oil
2cloves garlic, minced
2teaspoons (10 ml) minced fresh thyme
 freshly ground pepper
 butter-flavored cooking spray
1 1/2pound (720 g) red onion, sliced thin
1 1/2ounces (42.5 g) sun-dried tomatoes
1/8teaspoon (0.6 ml) Worcestershire sauce
1/8teaspoon (0.6 ml) kosher salt (optional)
1teaspoon (5 ml) olive oil
 freshly ground pepper
4French style rolls, whole wheat if possible
4lettuce leaves
  1. Place the chicken breasts in a shallow dish. Combine the vinegar, oil,1 clove minced garlic, thyme, and pepper and drizzle over the chicken. Cover and refrigerate overnight to marinate.
  2. Coat a non-stick covered skillet with cooking spray. Add the onion and remaining garlic with 2 tablespoons (30 ml) water. Cover and cook for 5 minutes until onion is wilted. Uncover and cook and stir until the onion begins to brown.
  3. Reconstitute the sun-dried tomatoes in hot water as per package directions. Drain and chop fine. Place in a bowl and add the Worcestershire sauce, salt (if using), oil, and pepper, to taste.
  4. Grill the chicken until done, about 5 to 6 minutes per side, turning once. Slice the rolls and as the chicken is turned, coat the rolls with cooking spray and toast over the coals.
  5. Place the bottom half of each roll on a plate. Top each roll with lettuce leaf. Top with chicken, and 1/4 of the onion and tomato mixture. Cover with roll tops. Serve immediately.
Per serving:362 calories (15% calories from fat), 41 g protein, 7 g total fat (0.9 g saturated fat). 42 g carbohydrates, 7 g dietary fiber, 82 mg cholesterol, 374 mg sodium
Diabetic exchanges:4 very lean protein, 3 carbohydrate (1 1/2 bread/starch), 4 vegetable)

 

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